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Nutrition Facts
Serving Size 148 g
(Approx. 6 Servings)
Amount Per Serving
Calories 330 Calories From Fat 50
% Daily Value*
Total Fat 6 g 9%
Saturated Fat 1.5 g 8%
Trans Fat 0.0 g
Cholesterol 50 mg 17%
Sodium 470 mg 20%
Total Carbohydrate 47 g 16%
Dietary Fiber 3 g 12%
Sugars 15 g
Protein 23 g
Vitamin A 10% Iron 8%
Vitamin C 10% Calcium 35%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Nutrition Facts represent the ingredients displayed and are estimates only. We make no representations or warranties regarding the nutrition information provided. Adding optional ingredients or substituting products could alter the nutritional content of this recipe.
The dietary lifestyle and nutritional information are provided for educational purposes only. Product formulations may change; therefore, we recommend that you consult the product's label for nutrition information, contact the manufacturer for product related questions, and consult a healthcare provider for nutritional guidance specific to your needs. Since cooking times can vary, ensure that all recipe ingredients are cooked to a safe internal temperature according to USDA guidelines.

Tilapia Noodle Casserole

Prep Time
20 minutes
Cook Time
35 minutes
Total Time
55 minutes
6  People


Recipe makes 6 Servings

4 tilapia fillets, thawed
8 Oz medium egg noodles
1 Tbsp pure olive oil
1/2 medium white onion, chopped
2 carrots, chopped
2 Tbsp flour
2 cup(s) 2% milk
1/2 cup(s) Greek yogurt plain
1/3 cup(s) Parmesan cheese
1 Tbsp Dijon mustard
1/2 Tsp iodized salt
1/2 Tsp black pepper
1 cup(s) frozen green peas
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Preheat oven to 375°F.
Place tilapia fillets on a foil lined sheet pan.
Bake 12-15 minutes or until fish is flaky.
Remove from oven, flake fish with a fork and set aside.
Meanwhile, cook noodles according to package directions. Strain and set aside in a bowl.
In the same pot, add oil.
Cook onions and carrots until tender; then sprinkle with flour. Cook 1 minute stirring constantly. Slowly stir in milk.
When milk has thickened slightly, add yogurt, cheese, Dijon mustard, salt and pepper. Continue to cook and stir 2-3 minutes.
Remove pan from heat and add noodles, flaked tilapia and peas. Gently stir to combine.
Spoon mixture into a greased 8 x 8-inch baking dish.
Bake 20 minutes or until mixture is bubbly.



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